Lentil and Vegetable Soup (Top 14 Free)

VEGAN II DAIRY FREE II GLUTEN FREE II NUT FREE II SESAME FREE II PALEO II EGG FREE II FISH FREE II SHELLFISH FREE II TOP 14 FREE II SUGAR FREE

This healthy lentil and vegetable soup has a rich and creamy texture, thanks to the butternut squash, with a hint of spiciness from ginger and garam masala. It is the perfect warm and hearty meal for colder weather.

You can make a big batch of this vegan lentil soup, so it's perfect for meal prep. It has a delicious lentil curry-like flavour but with a creamy twist from the butternut squash and sweet potatoes.

To add a touch of elegance and enhance the taste, I like to drizzle some coriander oil on top. As a chef, I believe that presentation is just as important as taste. Who doesn't enjoy eating beautifully presented food, right?

So, get ready to indulge in this healthy and delicious lentil and vegetable soup that perfectly captures the essence of autumn.

Notes on ingredients for lentil and vegetable soup recipe

Stock

I really enjoy the brand of stock made by Marigold. They offer various options such as yeast-free, gluten-free, low salt, and vegan, which is a great advantage for me as I cannot have yeast and this is one of the few yeast-free brands available in the market. Therefore, I would definitely recommend it.

NB: To ensure this soup is free of allergens, you will need to make your own stock since most supermarket-bought stocks contain celery. Here is a recipe for homemade stock just omit the celery.

Yellow split lentils

Yellow lentils, also known as split yellow lentils or moong dal, are small, flat, and oval-shaped legumes with a bright yellow colour. They are typically split and hulled, which means the outer greenish-brown skin is removed, leaving the soft, yellow interior, which they tend to maintain (the colour) when cooked. This split variety cooks faster than whole lentils and has a smooth texture. Yellow lentils have a mild, slightly sweet flavour with a subtle nuttiness. They are not as earthy or peppery as some other lentil varieties.

You can purchase these lentils in supermarkets or your local health or Indian food store. Swap for red/orange lentils if you cannot source the yellow ones. However, you don't need to cook them separately. Add the same quantity of red lentils as stated in the recipe, but add them when you add the vegetable stock.

Coconut milk

It's important to use coconut milk with only one ingredient: coconuts. Most supermarket brands contain emulsifiers and carcinogenic gums, which prevent anything you make from setting or thickening because of the gums they add. Additionally, these additives can cause inflammation. Purchasing from trusted sources such as Amazon or Well Easy is best to ensure high-quality coconut milk. You can find links to these sources in the shopping tips section below.

I love these brands:

• Biona coconut milk

• Well easy organic regeneratively grown coconut milk

• Eat wholesome coconut milk

Spices

I have used turmeric, garam masala, cumin, and chillies. If you do not want this soup spicy, don't add the chillies. If you are not good with spices in general, then simply don't add them. I would still recommend you use the turmeric; this is not spicy and is anti-inflammatory, so do not miss out on the amazing benefits. Plus, it adds a beautiful golden yellow hue to the soup.

Aromatics

Ginger, lemongrass, garlic. I always use these aromatics fresh. They really add a depth of flavour and are again anti-inflammatory, so definitely do not omit these ingredients. I would add that dried garlic, lemongrass and ginger powder are not great substitutions; fresh is best!

Ingredients

Why You’ll Love This Recipe for Vegan Lentil Soup

This lentil and vegetable soup is comfort in a bowl — filling, nourishing, and loaded with wholesome ingredients. Lentils provide plant-based protein, while a medley of vegetables adds flavour, texture, and plenty of vitamins.
It’s:

• Vegan & gluten-free

• Really simple to make

• Budget-friendly

• So warm and comforting to eat on a cold winter’s day, the spices really are warming for the soul.

• Great for meal prep, this recipe makes a ton of soup, so if you only want a small amount, then half the recipe.

Serving Suggestions

Serve your vegetable and lentil soup with:

• Fresh herbs on top, I used coriander

• Warm bread rolls or sourdough ensure they are compliant for your diet

• A drizzle of olive oil or coconut milk

• I topped the soup with roasted vegetables, which makes it more filling

• Add brown rice or quinoa if you want to make the lentil and vegetable soup more filling

FAQ’s

• Can I make this in a slow cooker?
  Yes — cook on low for 6–7 hours or high for 3–4 hours.

• Can I use canned lentils?
  NO, you cannot buy yellow or red lentils in cans, and I would not recommend substituting any other lentil, as yellow split lentils and orange/red lentils are creamy and break down whilst cooking, which is what makes the soup thick and creamy you will not get this consistency with any other lentils.

• Is this vegetable lentil soup recipe suitable for vegetarians and vegans?

  Lentil and vegetable soup is a perfect choice for vegetarians and vegans as it does not contain meat or animal products.

• What type of lentils are used in the soup?

  I used yellow lentils, but you can use red lentils instead or as well.

• Can I make lentil and vegetable soup in advance?

  Yes, you can make lentil and vegetable soup in advance. In fact, it often tastes even better the next day as the flavours have time to meld together. Simply store it in an airtight container in the refrigerator and reheat it when ready to serve.

• Can I freeze this easy lentil soup recipe?

  Yes, lentil and vegetable soup can be frozen for future use. Allow the soup to cool completely, then transfer it to a freezer-safe container or zip-top bag. It can be stored in the freezer for up to three months. To thaw, place it in the refrigerator overnight and reheat before serving.

• Is this lentil soup gluten-free?

  This vegan lentil soup is naturally gluten-free as it contains no gluten or gluten-containing ingredients. However, always check the labels of store-bought ingredients like vegetable broth to ensure they are gluten-free.

• Is lentil and vegetable soup a healthy option?

  This soup is considered a healthy choice as it is packed with fibre, vitamins, and minerals from the lentils and vegetables. It is a great source of plant-based protein and can be part of a balanced diet. Healthy lentil soup is a perfect, well-balanced meal and perfect for colder days when you need something more wholesome.

• Can I adjust the seasoning in the soup?

  Certainly! You can adjust the seasoning to this lentil and vegetable soup to suit your taste preferences. Feel free to add more herbs, spices, or even a dash of hot sauce to give it an extra kick.

• Can I add protein to the soup?

  Add protein-rich ingredients such as diced chicken, tofu, or cooked beans to the lentil and vegetable soup if you prefer a more substantial soup. Just ensure they are cooked thoroughly before adding.

Step by step

Feeds an entire Indian village, 1.5 hours cooking & prep time

Recipe

• 8oz yellow split peas

• 2 onions chopped

• 1.5 kg carrots chopped

• 1 leek chopped

• 1 lemongrass stalk chopped

• 10 cloves garlic

• 4 oz ginger roughly chopped

• 8 tbsp coconut oil ( more if needed)

• 2 chillies

• 2 tsp garam masala

• 2 tbsp cumin powder

• 1/2 tsp turmeric

• 1 small to medium butternut squash chopped

• 3 medium sweet potatoes chopped

• vegetable stock enough to cover approx 2/3 litres

• 1 tin coconut milk

• large bunch of coriander

Method

1. Cook the lentils first in plenty of salted water approx 1 litre for 45 minutes or in a pressure cooker (which takes half the time.)

2. Add the onion, carrots, leek, ginger, lemongrass, and garlic to a saucepan with a little coconut oil and sweat till veggies are soft and add the spices, cook out for a few minutes.

3. Add the rest of the vegetables, the chilli, hot vegetable stock, and coconut milk and simmer for approx 35/45 minutes or till the vegetables are soft. You can add the cooked lentils halfway through this cooking time.

4. To make the coriander oil add a bunch of coriander to a Nutri bullet or similar with a clove of garlic, seasoning and enough oil to blend it. It just needs to be thick enough to drizzle.

5. Once the soup is cooked and cooled, blend this till smooth, add roasted vegetables to the top of the soup if using and drizzle over the coriander oil.

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Leek and potato soup

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Punjabi style black lentil daal

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